One of my all-time favorite things to talk about? PROTEIN!

It’s no secret that most people don’t eat enough of it - it takes more intention and planning, and isn’t something most people are snacking on.

While protein is essential and gets a LOT of hype these days, it’s not the whole story when it comes to your nutrition. Carbs and fats matter, too!

It’s super common to see women crushing their protein goals and workouts, but completely ignoring carbs and fats. Honestly, you NEED all 3 macronutrients (proteins, fats, AND carbs).

When all 3 macros are dialed in, everything clicks. I’ve experienced it on my own journey, and it’s freaking amazing!

If you’ve been feeling stuck, or like your body isn’t reflecting all the hard work you’re putting in, it’s time to check in on your carbs and fats. Don’t fall into the trap of just doing “more” - fueling your body correctly can truly change the game + bring you sustainable results on your fitness journey!

In this episode, we cover:

• Why you’re crushing protein & workouts, but missing the mark with carbs & fats
• Why protein gets ALL the hype + why it matters
• Why carbs are NOT the enemy + why you need them
• Why fats are essential for your health and results
• What happens when you dial in ALL 3 macros
• Why fueling your body matters more than just “doing more”

Links/Resources:

• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• PRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

Let’s talk about something that doesn’t get enough attention in the fitness world: MAINTENANCE.

Nope…It’s not sexy, or flashy, and it’s definitely not talked about enough.

But… if you're serious about building a sustainable, strong, AND energized body? It’s a phase you need to understand and embrace!

Maintenance is not a “break”. You’re still training with intention, intensity, and you’re pushing for progress (just in a different way). You CAN still lose fat and build muscle while in maintenance - it will be slower progress, but you’re no longer chasing constant fat loss or being ruled by the scale (thanks to body recomp)!

I’ve experienced plenty of my own setbacks this year (it’s been a bit of a shitshow honestly), BUT, I’ve still been consistent with my simple + powerful habits that keep me moving forward!

Whether you’re in a season that feels tough, or you’re ready to stop the ridiculous yo-yo diets and start OWNING your strength, I promise - you can still navigate the “middle” with confidence!

In this episode, we cover:

• Quick health + personal update
• Why summer is the perfect season for maintenance
• How body recomp works + why maintenance calories can still change your body composition
• Viewing your workouts as a “power season” vs. an “off season”
• The mental struggle of “the middle” + why maintenance can feel hard even when it’s right
• How to reframe progress beyond the scale
• The all-or-nothing trap many fitness pros fall into
• How to know if you’re in a solid maintenance zone for YOUR body
• Key reminders to keep you grounded during your maintenance phase

Links/Resources:

• Listen to The Sol Fit Podcast
• Ep. 192 | THIS Is the Whole Point of Your Fitness Journey
• Ep. 183 | How Sprinting Can Boost Your Fitness Routine (Even When You’re Not a Runner)
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• PRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

Sometimes it’s sooo easy to get caught up in tracking macros, workouts, and step goals, that you forget WHY you started your fitness journey in the first place.

Like…the whole POINT of your fitness journey isn’t *just* weight loss, or what you see in the mirror. It’s about feeling GOOD in your body, having the energy to live fully, and building confidence that carries over into every area of life!

The idea for this episode came to me after hearing a recent trending IG audio that says, “I forgot this was the whole point,” and WOW - it hit me hard.

It reminded me that so many of us start our health journey wanting to lose weight or “tone up”. But…what we really want is food freedom, more energy, and to just feel strong and happy.

If you haven’t in a while (or you never have), I want you to check in on WHY you are doing this. What does fitness actually mean to YOU?

Remember - the whole freaking point is to live a strong, joyful, and fulfilling life, friend!

In this episode, we cover:

• Why there’s SO much more behind your weight loss goals
• How to define and get clear on what fitness really means to YOU
• The power of staying committed to your journey + how it impacts your loved ones
• Redefining your goals to create a life that feels joyful, fulfilling & truly aligned

Links/Resources:

• Ep. 187 | Redefining Fitness on YOUR Terms: What Does It Actually Mean to You?
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• PRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

A struggle that comes up for pretty much everyone, but isn’t talked about NEARLY enough in this space? Body dysmorphia.

Yep, this one hits DEEP, and is so, so real. It shows up in quiet moments, fitting rooms, mirror reflections, and even when you’re crushing your fitness goals.

I’ve felt it, my clients feel it, and I KNOW you do too. Most of us are walking around with some version of it, whether we say it out loud or not.

This episode was sparked by a conversation with my client Julie (who’s been KILLIN’ IT), and a reel that broke me wide open (the creator is linked below). I realized how often we think we’ll feel “better” when we reach our goal, but even then, we still pick ourselves apart.

Even after we have incredible, life-changing results on our fitness journeys, we’re STILL our biggest critics. Body dysmorphia doesn’t *magically* go away, just because you fit into a smaller pair of jeans.

If you’ve ever reached a goal, only to find new insecurities waiting for you, this episode is for you. You’re not broken, and you’re definitely NOT alone!!

In this episode, we cover:

• Why unf*cking your fitness goes way beyond macros & workouts
• How social media feeds body image struggles
• Julie’s powerful transformation + why she’s still her own worst critic
• Why always wanting to “do more” in fitness, parenting, or life isn’t a bad thing
• Why body dysmorphia can actually get worse, the fitter you get
• Practical ways to combat body dysmorphia on your journey
• Understanding that reaching your “goal body” isn’t the finish line, because you’ve got to maintain it
• Why compliments are rare (especially IRL) + why you don’t need them
• The real flex of building self-confidence, self-love, and owning your imperfections

Links/Resources:

• Follow @mattyq.fitness on Instagram
• Join IT GIRL Community Membership
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• PRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

If you’ve ever found yourself wondering how much weight you should be lifting, or comparing your numbers to someone else’s, you’re NOT alone.

This is something I get asked about pretty often! Honestly…the obsession with numbers can completely derail the whole point of your workout.

Here’s the truth: lifting heavy is relative. There’s no magic number that determines whether you’re doing it “right.” What matters is your EFFORT!

Lifting heavy means lifting a weight that challenges you - based on your strength, experience, and energy level that day. It’s about showing up with intensity, and moving with intention!

Progressive overload is a helpful concept, but…it’s also kind of gotten out of hand. You don’t always need to be adding weight to your lifts every.single.week. Progress looks sooo different for everyone!

This episode is your permission slip to let go of the noise, stop overthinking it, and just start with what actually works for YOU on your fitness journey!!

In this episode, we cover:

• Why it’s time to stop obsessing over the numbers & start focusing on showing up with intention
• What “lifting heavy” really means + why consistent muscle tension is the goal
• The power of experimenting and adjusting as you go
• How embracing imperfection can lead to more sustainable strength gains

Links/Resources:

• Ep. 185 | Moving Vs. Training: The Truth About Body Recomp and RPE
• Join IT GIRL Community Membership
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• PRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

Have you ever wondered what herbalism actually is…or how it could realistically fit into your already-full life?

I’m excited to welcome Rachelle Robinett to the podcast and have a fresh, no-fluff conversation on herbalism, the original form of medicine!

Rachelle is an herbalist, educator, author, and a lifelong naturalist. Her new book, Naturally (which comes out July 2025), dives into nine core herbs and how they can support your body in ways you might not expect.

Whether it’s optimizing your fitness recovery, supporting liver detox, or just creating better habits for long-term health, herbalism offers tools that are deeply rooted in both nature AND science.

And no…you don’t have to overhaul your life or add more to your to-do list in order to see positive effects from herbalism!

Whether you’re a total newbie or a longtime wellness enthusiast, this episode will give you a deeper understanding of how herbalism can support your body, mind, and goals, regardless of where you are on your journey!

Episode recap:

• Rachelle’s personal journey into herbalism + what keeps her passionate about it
• Why herbalism supports your WHOLE health
• The power of one, small habit when starting w/herbalism
• Understanding herb synergy + how testing can guide what your body really needs
• Building a routine that fits YOU
• Reconnecting with nature instead of constant tech and social input
• Liver support 101: detox, daily habits, and hormone balance
• Why symptoms are signals + why root cause healing matters
• What to expect from Rachelle’s book Naturally
• How Rachelle blends integrity, authenticity & education in her work

Links/Resources:

• Follow Rachelle on Instagram @rachellerobinett
• Order Rachelle’s new book Naturally: The Herbalist’s Guide to Health and Transformation
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• PRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!
• Join my FREE Facebook group, Kristy Castillo Fit!
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

Let’s be honest: most of you are out here doing WAY too much of what doesn’t matter - especially when it comes to fitness.

You’re consuming alllll the content, chasing new & shiny workouts, and trying to “fix” the weekend by starting over every freaking Monday. You’re obsessing over fat burners and the “perfect” macros, but honestly, where the hell is it REALLY getting you?!

Here’s the deal - more isn’t better. Doing “more” will only lead you to burnout, paralysis, and like you’re never enough. Better means focusing on what *actually* moves the needle: progressive strength training, walking daily, hitting your protein, managing stress, and creating routines that fit YOUR actual life.

I knooow this isn’t sexy or flashy, but this is what WORKS.

You don’t need more noise. You need clarity, simplicity, and you need to get laser-focused on doing the stuff that truly MATTERS on your fitness journey. Figuring this out can be a game-changer for you this summer, AND for the long-term!!

In this episode, we cover:

• Why doing MORE isn’t always better + what to focus on instead
• The common trap that keeps many of us “stuck” in overwhelm
• What doesn’t actually move the needle on your fitness journey
• Habits & routines that DO make a difference on your fitness journey
• How to audit your OWN fitness routine so you can simplify & get results

Links/Resources:

• Join IT GIRL Community Membership
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• PRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

In today’s episode, I want you to get crystal clear on what fitness ACTUALLY means to you.

I’m not talking about what your Instagram feed is telling you, or what your old Beachbody program claimed it should be. If you’re serious about unf*cking your fitness, this is the first step - you can’t skip it!

I used to think fitness meant burning the most calories, chasing a smaller body, and hating my workouts. For years, I had ZERO clue what I was doing, because I was following someone else’s definition of what I thought I “should” be doing.

Now? Fitness for me means feeling STRONG over being skinny. It means knowing when to rest without guilt, and having the clarity and confidence to listen to my body!

Think about - what does being “fit” feel like for you, and what do you want your body to be able to do? What BS beliefs are you still holding onto about what fitness should be?

You don’t need to follow my routine, or what you see some influencer doing. Your goals and your season of life is what matters, and YOU are in control of your journey!

This episode is your permission slip to stop following the outdated fitness “rules” that don’t serve you, and redefine fitness on YOUR terms!

In this episode, we cover:

• Being mindful of the fitness content you consume + making sure it aligns with you
• How my definition of fitness has evolved over time
• Why confidence is a total game-changer on your journey
• Journal prompts to help you define fitness on YOUR terms
• Why fitness isn’t a “look”, but a FEELING that’s all yours
• How this ties into body recomp & sustainable results
• Redefining fitness for your current season + giving yourself permission to pivot

Links/Resources:

• Join IT GIRL Community Membership
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• PRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show